DELANEY’S DAILY P.T. – SEPTEMBER 21   Leave a comment

Today’s PT integrated a shorter run in the afternoon as my wife (yoga instructor) who is rehab’ing from bilateral plantar fasciitis joined in on the run. Her top speed is a jog so I compensated by shortening the afternoon route and donning a 40 lb. weighted vest for myself to slow me down to a matched jogging pace. I’ve done this in the past as a reliable way to be able to run with a slower group yet still get a workout, especially on hills and doing calisthenics. Today’s PT looked like this:

0630
Outdoor 5K Run

1730
Outdoor 2 Mile Brickyard Trail Hills Interval Run with 40 lb weighted vest
Modified MARSOC Assessment & Selection “Short Card” with 40 lb weighted vest
1. Interval 1:
a. Regular Push-Ups 5
b. Squats 30
c. Reverse Push-ups 5
d. Cunches 30
e. 8-Count Burpees 5
2. Interval 2:
a. Wide Push-ups 5
b. Mountain Climbers 30
c. Reverse Push-ups 5
d. Flutter Kicks 30
e. 8-Count Burpees 5
3. Interval 3:
a. Diamond Push-ups: 5
b. Star Jumpers 30
c. Reverse Push-ups 5
d. Back Extensions 30
e. 8-Count Burpees 5
4. Interval 4:
a. Regular Push-ups 5
b. Lunges 30 (30L + 30R)
c. Reverse Push-ups
d. Hello Dollies 30
e. 8-Count Burpees 5
5. FINISH: Pull-ups 3 x MAX

Friday PT is open for participation, so if your fitness goals call for high-standard training, contact me – Tom Delaney – at greatriverfitness@gmail.com. We will design an individualized plan and progress monitoring system, get you set up with 24/7 personal and online coaching, get you in fightin’ shape, and have a really good time doin’ it!

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